70.3 Intermediate - 16 Weeks - 16 hours Max

Average Weekly Training Hours 11:43
Training Load By Week
Average Weekly Training Hours 11:43
Training Load By Week

16 Week Training Program for Half Ironman Distance races. Includes: 1 test week 14 weeks of training 2 weeks tapering down to the event, and 2 weeks of recovery training

Sample Day 1
0:45:00
Test Week 1 day 1 easy spin

Easy ride
Light gears

Heart Rate Zone 1

Sample Day 1
2000m
Test Week 1 day 1 - SWIM CSS Test

WU
100m swim
100m kick
100m swim
100m kick
4 x 50m building to race pace on 60 secs

MS
This set will establish your “CSS-time.” 
400m TT
200m easy swim
100m backstroke easy
200m TT

LD
500m easy

Sample Day 2
1:00:00
5.59mi
Test Week 1 day 2 - 5km run TT

WU
2 km easy including a few 20-30 sec surges

MS
Run 5km at a pace you can maintain for the whole 5km.

LD
2km  easy jog then stretch.

Send results to test@multisportcoaching.co.za

Sample Day 3
1500m
Test week 1day 3 - easy swim

Looooong and slow
WU
200m swim
200m kick
200m pullbouy
4x50m (25m drill, 25m steady swim)
MS
6 x 100m with 15 seconds rest
LD
100m easy swim

Sample Day 4
1:00:00
Test Week 1 day 4 - BIKE FTP test

WU
20 minutes easy
3 x 1 minute wind ups with a minute rest between (100 RPM pedal cadence)
5 minutes easy

MS
5 minutes hard
10 minutes easy
20 minute TT effort (hard but steady so you can complete the 20mins)

LD
10 to 15 minute easy spin

Sample Day 4
0:30:00
Test week 1 day 4

Just an easy walk to ease the stiffness

Heart Rate Zone 1

Sample Day 5
0:45:00
Test Week 1 day 5 - Recovery Day

Easy ride
Light gears

Heart Rate Zone 1

Shamus Kreuger
|
multisportcoaching.co.za

I have been an active participant for almost 40 years.
I have competed in the World Championships at an age group level in 1993 & 1994. In 1995 was an Elite for Olympic Distance triathlon.
I was also selected for duathlon and long distance triathlon.
Represented Polar Heart Rate monitors for 5 years, so the measure of all my training programs is Heart Rate based.
First qualified as a coach in 1993.
I studied Human Movement Science at the University of Pretoria 1991 to 1994.